14-Day Meal Plan for One Person: Simplify Solo Meals with Ease

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Written byListonic team

Updated on Nov 22, 2024

Enjoy the convenience of a personalized 14-day meal plan for one person. Our carefully crafted recipes cater to individual portions, ensuring you get a variety of nourishing and flavorful meals without the hassle of leftovers. Experience the joy of cooking for yourself with this perfectly tailored meal plan.

Meal plan grocery list

Meats

Chicken breast

Salmon

Dry goods

Quinoa

Oats

Brown rice

Fresh grocery

Sweet potatoes

Broccoli

Spinach

Avocado

Blueberries

Strawberries

Tomatoes

Green beans

Mixed vegetables

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Spices & sauces

Olive oil

Bakery

Whole-grain bread

Plant based

Beans

Almonds

Meal plan overview

Enjoy a personalized 14-day meal plan for one person. Our carefully crafted recipes cater to individual portions, ensuring you get a variety of nourishing and flavorful meals without the hassle of leftovers. Experience the joy of cooking for yourself with this perfectly tailored plan.

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Foods to eat

Individual Proteins: Choose a variety of proteins such as chicken, fish, tofu, and beans for meal diversity.
Single-Serving Grains: Opt for pre-portioned grains like quinoa, brown rice, and whole wheat pasta.
Fresh Vegetables: Include a mix of colorful vegetables to ensure a range of nutrients.
Healthy Fats: Incorporate avocados, nuts, and olive oil for essential fatty acids.
Single-Portion Fruits: Enjoy convenient fruits like apples, berries, and bananas for simplicity.
Low-Fat Dairy or Alternatives: Choose single-serving options for yogurt, cheese, and milk.
Easy Snacks: Keep convenient snacks like cut veggies, hummus, and nuts for quick energy.
Hydration: Ensure an adequate intake of water throughout the day for overall well-being.
Customization: Tailor meals to personal preferences and nutritional needs.
Regular Physical Activity: Combine a balanced diet with regular exercise for optimal health.

✅Tip

Batch cook and portion meals into individual servings to minimize waste and ensure variety throughout the week.

Foods not to eat

Processed Single Servings: Minimize reliance on heavily processed single-serving meals for better nutrition.
Excessive Convenience Foods: Limit consumption of convenience foods high in sodium, sugar, and unhealthy fats.
Added Sugars: Be mindful of added sugars in packaged single-serving items like snacks and desserts.
Individual Dietary Needs: Adjust the meal plan based on individual dietary restrictions or preferences.
Regular Self-Checks: Monitor personal health regularly and consult with a healthcare professional as needed.
Portion Control: Be mindful of portion sizes to maintain a healthy calorie intake.
Balanced Nutrient Intake: Strive for a balance of proteins, carbohydrates, fats, vitamins, and minerals.
Regular Cooking: Incorporate simple cooking methods to ensure a varied and nutritious diet.
Consult a Healthcare Professional: For personalized advice or concerns, consult with a healthcare provider.

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Main benefits

The 14-day meal plan for one person is designed for individual dietary needs. It's convenient and tailored to personal preferences, making it easier to manage portions and nutrition.

Recommended nutrient breakdown

Protein: 20%

Fat: 34%

Carbs: 42%

Fiber: 2%

Other: 2%

How to budget on this meal plan

Chicken breast and salmon are great protein sources that can be bought in bulk. Quinoa and sweet potatoes offer variety and are often cheaper when purchased in larger quantities. Broccoli, spinach, and eggs can be more cost-effective when bought in bulk. Greek yogurt, avocado, and berries are also more affordable in larger sizes.

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Extra tips

These simple and easy-to-prepare snacks are great for solo snacking:

Greek yogurt with a drizzle of honey
Hard-boiled egg with a sprinkle of herbs
Single serving of mixed nuts
A piece of fresh fruit, like an apple or banana
Sliced vegetables with a small amount of dip
Cottage cheese with pineapple
Whole grain toast with peanut butter

For an individual (one person), beverage choices can be tailored to personal health goals. Water is a universal need. Green tea can offer a calming, antioxidant-rich break. A single-serve smoothie can be a nutritious snack. Black coffee provides a caffeine boost without calories. Herbal teas are great for winding down.

Crafting a balanced diet with proper nutrients can sometimes be challenging due to less motivation to prepare varied meals for one person. It’s important to focus on easy-to-prepare, nutritious foods that offer good sources of protein, such as canned fish, eggs, or single-serve portions of meat. Ready-to-eat whole grains, pre-cut vegetables, and fruits can provide necessary fiber and vitamins. Incorporating a variety of nuts and seeds for healthy fats can also simplify balanced eating.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and tomatoes
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon with sweet potato wedges and green beans
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 230g
Protein🥩: 130g

Day 2

Breakfast:Greek yogurt parfait with mixed berries and almonds
Lunch:Quinoa salad with diced avocado, black beans, and cherry tomatoes
Dinner:Stir-fried tofu with brown rice and mixed vegetables
Calories🔥: 1900
Fat💧: 65g
Carbs🌾: 220g
Protein🥩: 120g

Day 3

Breakfast:Oatmeal topped with sliced strawberries and almond slices
Lunch:Spinach salad with grilled chicken, avocado, and balsamic vinaigrette
Dinner:Baked sweet potatoes stuffed with black beans, salsa, and cottage cheese
Calories🔥: 1950
Fat💧: 67g
Carbs🌾: 225g
Protein🥩: 125g

Day 4

Breakfast:Scrambled eggs with sautéed spinach and whole-grain toast
Lunch:Salmon salad with mixed greens, cucumber, and olive oil dressing
Dinner:Quinoa stir-fry with tofu, mixed vegetables, and soy sauce
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 230g
Protein🥩: 130g

Day 5

Breakfast:Smoothie made with Greek yogurt, mixed berries, and spinach
Lunch:Chicken and vegetable stir-fry with brown rice
Dinner:Grilled salmon with roasted sweet potatoes and steamed green beans
Calories🔥: 1900
Fat💧: 65g
Carbs🌾: 220g
Protein🥩: 120g

Day 6

Breakfast:Cottage cheese with sliced strawberries and a drizzle of honey
Lunch:Quinoa salad with avocado, chickpeas, and cherry tomatoes
Dinner:Baked chicken breast with quinoa pilaf and roasted broccoli
Calories🔥: 1950
Fat💧: 67g
Carbs🌾: 225g
Protein🥩: 125g

Day 7

Breakfast:Greek yogurt topped with blueberries, almonds, and a sprinkle of cinnamon
Lunch:Spinach and feta omelette with whole-grain toast
Dinner:Lentil soup with mixed vegetables and a side of whole-grain bread
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 230g
Protein🥩: 130g

Day 8

Breakfast:Scrambled eggs with spinach and tomatoes
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon with sweet potato wedges and green beans
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 230g
Protein🥩: 130g

Day 9

Breakfast:Greek yogurt parfait with mixed berries and almonds
Lunch:Quinoa salad with diced avocado, black beans, and cherry tomatoes
Dinner:Stir-fried tofu with brown rice and mixed vegetables
Calories🔥: 1900
Fat💧: 65g
Carbs🌾: 220g
Protein🥩: 120g

Day 10

Breakfast:Oatmeal topped with sliced strawberries and almond slices
Lunch:Spinach salad with grilled chicken, avocado, and balsamic vinaigrette
Dinner:Baked sweet potatoes stuffed with black beans, salsa, and cottage cheese
Calories🔥: 1950
Fat💧: 67g
Carbs🌾: 225g
Protein🥩: 125g

Day 11

Breakfast:Scrambled eggs with sautéed spinach and whole-grain toast
Lunch:Salmon salad with mixed greens, cucumber, and olive oil dressing
Dinner:Quinoa stir-fry with tofu, mixed vegetables, and soy sauce
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 230g
Protein🥩: 130g

Day 12

Breakfast:Smoothie made with Greek yogurt, mixed berries, and spinach
Lunch:Chicken and vegetable stir-fry with brown rice
Dinner:Grilled salmon with roasted sweet potatoes and steamed green beans
Calories🔥: 1900
Fat💧: 65g
Carbs🌾: 220g
Protein🥩: 120g

Day 13

Breakfast:Cottage cheese with sliced strawberries and a drizzle of honey
Lunch:Quinoa salad with avocado, chickpeas, and cherry tomatoes
Dinner:Baked chicken breast with quinoa pilaf and roasted broccoli
Calories🔥: 1950
Fat💧: 67g
Carbs🌾: 225g
Protein🥩: 125g

Day 14

Breakfast:Greek yogurt topped with blueberries, almonds, and a sprinkle of cinnamon
Lunch:Spinach and feta omelette with whole-grain toast
Dinner:Lentil soup with mixed vegetables and a side of whole-grain bread
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 230g
Protein🥩: 130g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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